Creating a meal plan using Choose My Plate

As part of a project on childhood obesity that is appearing this week in Shaw Media publications in Kane and McHenry counties and in DeKalb County next week, I am providing a sample weekly menu plan that meets the MyPlate requirements.

The United States Department of Agriculture has been providing food guides to the public since 1916, when it first established guidance based on food groups and household measures. That guide has evolved over the years, most recently in June 2011, when the USDA unveiled MyPlate as its primary food group symbol to encourage people to make healthy food choices at all meal times. The symbol is a plate with the five food groups on a placemat, and suggests proportions, like half of the plate being fruits and vegetables, to be eaten at every meal.

The plate was developed from the 2010 report of the White House Childhood Obesity Task Force, which asked for a simple and direct symbol.

I assisted Shaw Media staff in several aspects of this project, including preparing meals that were used for graphics and filming videos on how to incorporate healthier portions and food choices using the Choose My Plate tool.

Calorie levels of this meal plan vary from 1200-1600 per day. To add more calories in a healthy manner, add another healthy snack containing 150-200 calories, and consider adding a little extra protein and vegetables at your meals. Healthy fats (olive oil, tub margarine, light mayo, etc. ) will also add 45 calories per tablespoon. This will help you get more calories and feel more full.

Use the Choose My Plate Food Tracker sheets or My Fitness Pal (available at www.myfitnesspal.com or as a free app) to help you meet your recommended daily calories goals for weight maintenance or weight loss.